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Training Log Archive: Trailrat

In the 7 days ending Apr 9, 2017:

activity # timemileskm+ft
  Running8 9:00:21 67.7(7:59) 108.95(4:58) 4520
  Rock Climbing2 4:00:00
  Weights3 1:56:00
  Hike/Walk/Ruck3 1:23:07 5.17(16:05) 8.32(9:59) 99
  Mobility/Massage/Recovery1 1:10:00
  Total14 17:29:28 72.87 117.27 4619

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MoTuWeThFrSaSu

Sunday Apr 9, 2017 #

1 AM

Rock Climbing 2:00:00 [3]

30mins of bouldering followed by an hour and half of Intro to Climbing class. Great refresher on knots and skills that I have not used in 10 years. Yippeee... yes I joined the gym for another activity that I don't have time for.
8 AM

Running (Trail) 2:10:25 intensity: (21:27 @1) + (29:51 @2) + (52:12 @3) + (26:37 @4) + (18 @5) 13.25 mi (9:51 / mi) +2619ft 8:17 / mi
ahr:150 max:173 shoes: N2 Trail Orange

Longer run with Denver Trail Runners at White Ranch. Me and 3 other guys took off the front and did our own thing. Moderate effort level, not ever pushing and not easy either. Just what I was looking for.

Saturday Apr 8, 2017 #

7 AM

Running (Mix) 1:13:53 intensity: (23:34 @1) + (12:54 @2) + (7:17 @3) + (28:48 @4) + (1:20 @5) 10.01 mi (7:23 / mi) +433ft 7:05 / mi
ahr:148 max:174 shoes: N2 V2 Road Gray/Orange

Easy morning run before the rock gym working into a mini progression. Felt really good today.

Hike/Walk/Ruck (Trail) 17:57 intensity: (17:41 @1) + (6 @2) + (10 @3) 1.1 mi (16:19 / mi) +6ft 16:14 / mi
ahr:90 max:158 shoes: N2 V2 Road Gray/Orange

Cooldown walk after my run to loosen up things. Going to take the time when I can to do this more often, really making a difference on how I feel the rest of the day.
3 PM

Rock Climbing 2:00:00 [3]

Bouldering at the new rock gym by work. Grip was shot, have not done this in a longggg time. Excited to get back to this.

Friday Apr 7, 2017 #

10 AM

Running (Trail) 55:53 intensity: (46:51 @1) + (7:45 @2) + (1:15 @3) + (2 @4) 8.01 mi (6:59 / mi) +181ft 6:50 / mi
ahr:121 max:161 shoes: N2 Black/Green

3 mile warmup
4 at marathon
1 cooldown

Struggled a little more than I would like but not to bad with the issues I have going on right now.

Hike/Walk/Ruck (Trail) 17:46 [1] 1.1 mi (16:09 / mi)
ahr:88 max:118 shoes: N2 Black/Green

Cooldown walk after lunch jog

Thursday Apr 6, 2017 #

9 AM

Mobility/Massage/Recovery (PT) 1:10:00 [1]

Getting my achilles and shoulder worked on at the PT office. Mostly focused on scrapping and cupping to try and loosen the tissues around the injuried areas.

Running (Mix) 1:02:12 intensity: (24:25 @1) + (6:54 @2) + (28:22 @3) + (2:12 @4) + (19 @5) 8.01 mi (7:46 / mi) +260ft 7:32 / mi
ahr:143 max:173 shoes: N2 V2 Road Gray/Orange

Easy lunch jog after PT appointment. Slower due to runs yesterday and achilles soreness from scrapping.
4 PM

Hike/Walk/Ruck (Trail) 47:24 [1] 2.97 mi (15:58 / mi) +93ft 15:30 / mi
ahr:103 max:134

Walk with the 40lb weight vest on. Starting to think about June plans, figured this will help me get used to wearing a heavier pack.
5 PM

Weights 8:00 [3]

After walk with vest

3 rounds
5 strict pullups
15 pushups
20 situps

Wednesday Apr 5, 2017 #

11 AM

Running (Road) 54:48 intensity: (54:09 @1) + (19 @2) + (20 @3) 7.01 mi (7:49 / mi) +236ft 7:35 / mi
ahr:125 max:140 shoes: N2 Black/Green

Easy lunch run. Legs (mostly hamstrings) are sore to the touch so bagged any harder effort.
6 PM

Running (Mix) 47:09 intensity: (9:26 @1) + (16:45 @2) + (16:44 @3) + (4:00 @4) + (14 @5) 6.24 mi (7:33 / mi) +243ft 7:17 / mi
ahr:147 max:173 shoes: N2 V2 Road Gray/Orange

Easy jog with the group run at Flatirons Running. I did the 10k run while Debra did the 5k run.

Tuesday Apr 4, 2017 #

10 AM

Running (Road) 1:02:03 intensity: (2:11 @1) + (4:22 @2) + (26:24 @3) + (24:28 @4) + (4:38 @5) 8.16 mi (7:36 / mi) +286ft 7:22 / mi
ahr:159 max:182 shoes: Road N3 Black/Black

Easy lunch run. Legs are a little shot today from the Mini Leg Blasters I did last night.
5 PM

Weights (Mountain Athlete) 1:03:00 [3]

Mountain Athlete Denali Session 3

Warm up:
3 rounds
4 Square Drill
rest 45 seconds

700 step ups with 35lb vest on

3 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec rest

Roll out legs and back until over an hour in total time

Monday Apr 3, 2017 #

10 AM

Running (Road) 53:58 intensity: (37:32 @1) + (13:25 @2) + (2:58 @3) + (3 @4) 7.01 mi (7:42 / mi) +262ft 7:26 / mi
ahr:132 max:163 shoes: N2 Black/Green

Easy lunch run stretching out the legs a little. Felt little heavy today but loosened up after a few miles. Really windy out today.
5 PM

Weights (Mountain Athlete) 45:00 [3]

Mountain Athlete Denali Session 2

10 minutes jumping rope

10 Rounds
Mini Leg Blaster
30 sec rest

3 Rounds
5 pullups
10 hand release push ups
20 situps with 10lb ball

4x1 minute planks with 30 second recoveries

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